Wаrming up before lifting weights is often overlooked or done incompletely, but it is an essential part of any workout routine. A review published in Sports Medicine states that warming up properly can enhance performance and reduce the risk of injury. So, let’s break down why warming up is important and what to include in your warm-up routine.
Firstly, warming up helps you get focused and mentally prepared for your training session. It also helps mobilize your joints and increase blood flow, which is crucial for optimal performance. Your warm-up should mirror the movement patterns of your workout to prepare your muscles for the task ahead. This means focusing on exercise-specific movements rather than performing general warm-ups like cardio machines.
A good warm-up for lifting weights may include bodyweight reps of the working set movement, dynamic stretching and mobility exercises, and practicing the working set movement with an empty barbell before adding weights. It is important to gradually increase the intensity of your warm-up sets to match that of your working sets.
As for stretching, static stretching should be avoided in the warm-up before lifting weights as it can impair strength and power performance. Instead, focus on dynamic stretching and mobility exercises that mimic the movement patterns of your workout.
The duration of your warm-up should be around 5-10 minutes. Anything longer than that may pre-fatigue your muscles or prolong your workout unnecessarily. Customize your warm-up based on your fitness level, goals, age, and injury history.
Basically, warming up before lifting weights is crucial for enhancing performance and reducing the risk of injury. Tailor your warm-up to match your workout, include exercise-specific movements, and avoid static stretching. Dedicate a few minutes to warm up properly, and you’ll be ready to tackle your lifting routine with confidence and efficiency.
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